Published on June 25, 2026 at 05:55 AM
Awakening the mind and body can be difficult. Morning yoga that prioritizes dynamic movement led by breathing makes this endeavor easier — and can provide more energy than even the strongest cup of coffee. (Although we wouldn’t go wrong if you needed to, too.)
This 10-minute yoga practice helps you reset and start your day feeling strong. The poses transition seamlessly from one to the next and open the spine, hips and shoulders to move stagnant energy and create space for whatever the day may bring.
Move at your own pace, listen to your body, and let your breath guide your movement.
10 minutes of morning yoga to wake up your body
No props are needed for yoga this morning, just you, your mat, and the desire to move.
lightning
Begin by kneeling in a thunderbolt position, with your palms placed on top of your thighs. Close your eyes and breathe here for 30 seconds to 1 minute.
Sitting cow pose
On the next inhale, pull your core forward, raise your gaze, and arch your spine as you sit Cow pose.
Sitting cat pose
Exhale, round your back, and bring your chin into a sitting position Cat pose.
Repeat this movement pattern 6 times, moving with the pace of your breath.
Puppy pose
Move across the table to Puppy pose. Keeping your hips stacked over your knees, crawl with your hands forward and twist your core toward the mat, planting your chin or forehead on the floor.
For a more intense stretch across your shoulders, get up on your tiptoes and lift your elbows off the mat.
With your next inhale, lift your chest and hover over the mat. Exhale and let your chest melt back toward the mat. Repeat 5 times, moving at the pace of your breath.
Your last time in Puppy Pose, stay there for two breathing cycles.
Tabletop
When ready, return to the table top with shoulders over wrists and hips over knees. Move intuitively for 6 cycles of breathing, creating circles with the hips or rolling through the spine. If you are rotating in one direction, switch sides.
Downward facing dog
On your next exhale, send your hips up and back in Downward facing dog. Stay here for 4 cycles of breathing.
Cow pose
On your next inhale, lower your knees to the mat, lower your belly and raise your gaze into cow pose. Exhale back into Downward Facing Dog.
Repeat this pattern of movement 6 times while pacing your breath.
Standing forward bend
From Downward Facing Dog, walk your feet forward to meet your hands Standing forward bend.
Lift halfway
Inhale, enter Lift halfway. Exhale, fold forward again.
Mountain pose
Inhale to twist, one vertebra at a time, and raise your arms up. Exhale with your hands together at the heart center Mountain pose.
Evolution of wide-legged standing
Rotate to face the long edge of your mat, placing your feet wide apart. Fold forward to place your hands or fingertips on the floor slightly in front of you, keeping your back flat.
Inhale, and reach your right arm toward the sky in a twist.
Exhale to return through the center. Inhale to twist to the other side, left hand reaching toward the sky.
Repeat this movement pattern 3 times, moving with the pace of your breath.
Side lunge or skater pose
Lunge deeply to the right into Skater Pose, bending your right knee and keeping your left leg extended straight out, toes pointed toward the sky.
Inhale through the center and exhale as you lunge to the left.
Repeat this movement pattern 3 times, moving with the pace of your breath.
Stand wide-legged forward
On your next inhale, stay in the center and fold deeply inward Stand wide-legged forward. Place your hands, ankles, or calves on the mat.
Stay here for 4 cycles of breathing.
Downward facing dog
Exit your stall slowly and walk your hands to the top of your mat, then return to Downward Facing Dog.
Three-legged dog
Inhale, and send your right leg toward the sky.
Low impulsion
Exhale to place your right foot between your hands and lower your back knee to the mat Low impulsion. Inhale here.
Half splits
With an exhale, send your hips back and straighten your right leg inward Half splits. Inhale back to Low Lunge.
Repeat this pattern of movement 3 times while pacing your breaths.
Low impulsion
On your next inhale, raise your arms above your head in a Low Lunge.
Stay here for a full breathing cycle.
Plank position
Bring your hands to the mat and then return to Downward Facing Dog. Start with vinyasa, with your breath, then inhale Plank position.
Chaturanga
Exhale, and lower through Chaturanga.
Upward-facing dog
With an exhale, lift your chin and chest inward Upward-facing dog.
Exhale back to Downward facing dog. Repeats Three-legged dog, Low impulsion, Half splitsand Low impulsion With arms raised to the other side, finish again Downward facing dog.
Child’s position
Bring your knees to the mat. Touch your big toes together and raise your knees wide, bringing your sit bones back into place Child’s position.
Stay here for 1-3 minutes or as long as you want.
closing
When you’re ready, tap Thunderbolt or… Easy pose. Bring your hands together at the heart center, bow your head, and thank yourself for coming to yoga this morning.
